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Leek vs. Basil — In-Depth Nutrition Comparison

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Significant differences between leek and basil

  • Leek has more vitamin B6; however, basil is richer in vitamin K, copper, manganese, vitamin A, iron, calcium, magnesium, vitamin C, and zinc.
  • Basil covers your daily vitamin K needs 307% more than leek.
  • Basil has 2 times less vitamin B6 than leek. Leek has 0.233mg of vitamin B6, while basil has 0.155mg.
  • Basil has a higher glycemic index. The glycemic index of basil is 70, while the glycemic index of leek is 32.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Basil, fresh.

Infographic

Leek vs Basil infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Leek
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Basil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +63.9%
Contains more IronIron +51%
Contains more CopperCopper +220.8%
Contains more ZincZinc +575%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +138.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Leek
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Basil
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin EVitamin E +15%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B6Vitamin B6 +50.3%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +218.1%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +125.5%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin KVitamin K +782.6%
Contains more CholineCholine +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~68µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Basil
4
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more CarbsCarbs +434%
Contains more ProteinProtein +110%
Contains more FatsFats +113.3%
Contains more WaterWater +10.9%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Basil
2
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated fat +2100%
Contains more Poly. FatPolyunsaturated fat +134.3%
~equal in Saturated fat ~0.041g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Basil
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Leek Basil DV% diff.
Vitamin K 47µg 414.8µg 307%
Manganese 0.481mg 1.148mg 29%
Copper 0.12mg 0.385mg 29%
Vitamin A 83µg 264µg 20%
Iron 2.1mg 3.17mg 13%
Calcium 59mg 177mg 12%
Magnesium 28mg 64mg 9%
Vitamin C 12mg 18mg 7%
Zinc 0.12mg 0.81mg 6%
Vitamin B6 0.233mg 0.155mg 6%
Carbs 14.15g 2.65g 4%
Vitamin B2 0.03mg 0.076mg 4%
Protein 1.5g 3.15g 3%
Potassium 180mg 295mg 3%
Phosphorus 35mg 56mg 3%
Vitamin B3 0.4mg 0.902mg 3%
Calories 61kcal 23kcal 2%
Vitamin B1 0.06mg 0.034mg 2%
Vitamin E 0.92mg 0.8mg 1%
Polyunsaturated fat 0.166g 0.389g 1%
Sodium 20mg 4mg 1%
Fiber 1.8g 1.6g 1%
Vitamin B5 0.14mg 0.209mg 1%
Fats 0.3g 0.64g 1%
Folate 64µg 68µg 1%
Selenium 1µg 0.3µg 1%
Net carbs 12.35g 1.05g N/A
Sugar 3.9g 0.3g N/A
Choline 9.5mg 11.4mg 0%
Saturated fat 0.04g 0.041g 0%
Monounsaturated fat 0.004g 0.088g 0%
Tryptophan 0.012mg 0.039mg 0%
Threonine 0.063mg 0.104mg 0%
Isoleucine 0.052mg 0.104mg 0%
Leucine 0.096mg 0.191mg 0%
Lysine 0.078mg 0.11mg 0%
Methionine 0.018mg 0.036mg 0%
Phenylalanine 0.055mg 0.13mg 0%
Valine 0.056mg 0.127mg 0%
Histidine 0.025mg 0.051mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Basil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Leek
104%
Basil
Minerals Daily Need Coverage Score
26%
Leek
57%
Basil

Comparison summary

Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 38)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil
Basil is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Basil
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.